Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp (20)
back squat
10-8-6-4-2
perform each set unbroken-start around 65-70% of 1rm and climb. All sets must be unbroken or reduce weight and start that set over.

afterburner x6
run/row one minute, walk/slow row :30 sec

Finisher
2 min samson stretch
quad smash
50 v ups